Chia seeds

Chia seeds are high in fiber and incredibly healthy. In fact, just 1 ounce (28 grams) has 10 grams of fiber per serving. Furthermore, some of this fiber is soluble, which means it absorbs water and increases the amount of food passing through your digestive tract. As a result, you will feel more satisfied. In one short trial, participants were given either plain yogurt or yogurt with 7 or 14 grams of chia seeds. Both chia seed groups reported feeling more full, having less hunger, and eating less overall than the plain yogurt group.

Another study discovered that consuming chia seeds lowered appetite substantially more than flaxseeds. Although both seeds are extremely nutritious, it is possible that the gelling qualities of chia seeds are to blame. The high soluble fiber content of these seeds may also aid to balance blood sugar levels and promote heart health. Although chia seeds are low in protein, they may be used with high-protein meals like Greek yogurt, cottage cheese, or a protein drink.